WOD 6/17/13
8 Minutes of Back/Hip/Rack Mobility
A- WU- 3 Rounds of 30 Seconds each: Burpee/Flutter Kick/Mountain Climbers
B- 2 Power Clean + 1 Hang Clean- 5 Rounds of 2+1 Max Effort ;90 Seconds Rest betweeen efforts
C- For Time and Quality: Front Squat- 20 Unboken Reps (BW/.75 BW)
D- USA K.B. Swing- 12/12/12/12 (2/1.5 Pood); 90 Seconds Rest between sets
*E- Row or Run 1K @ recovery pace (50% RPE)
*= If Time Permits
Nice Monday morning..always great to see coach Jess!
A- WU- 3 Rounds of 30 Seconds each: Burpee/Flutter Kick/Mountain Climbers
B- 2 Power Clean + 1 Hang Clean- 5 Rounds of 2+1 Max Effort ;90 Seconds Rest betweeen efforts (105#)
C- For Time and Quality: Front Squat- 20 Unboken Reps (BW/.75 BW)(105# 75% of bw)
D- USA K.B. Swing- 12/12/12/12 (2/1.5 Pood); 90 Seconds Rest between sets (1.5 pood)
*E- Row or Run 1K @ recovery pace (50% RPE) only had time for 500m cool down
*= If Time Permits
Hey Tina, great job RX’ing those squats. I did mine at 95 lbs. and yes I weigh considerably more than that!
B: 95/95/105/95
Almost failed the 105, scaled back.
C: 20 unbroken @ 80% of BW. Suckiness plateaued around rep 10.
D: 12/12/12/12 @ 20kg, should have started heavier
E: 1km at 50% rpe
A- 3 rds of: burped/fl kicks/mt climbers
B- 2 Power Clean + 1Hang Squat Clean- wu- 3+3@75/2+1@95 ws- 2+1@135/155/185/195=2+f/2+1@185
C- Front Squat- 20@155=1:15 rx
D- 12×4 usa KBS= 3;27 rx (2 pood)
E- 1K Run= 4:50
20 155lb front squats in 1 min 15 sec… 1K run in 4 min and 50 sec… Whoa Great job Coach Iz!
Good 7:00 class, I like those people.
A) Rough.
B) 95/115/135/145/155/135 Cleans went up easy today. PR I’m sure.
C) FSQ @ 135 – 1:34 – I did 15&5, my elbows were sagging too much.
D) RX, this one was fun.
E) Indian-style in 10 and change, everyone hustled.
Oly class
2 power clean + 1 hang= 145lbs w/ good form
20 reps= 120lbs( 10 unbroken/5/5), thanks Cory and Greg!
Olympic back squat= 185lbs x 3( 5 sec hold at bottom)
1000m run= 4:11/4:12( unsure exactly)
I am back guys!!! after two weeks out of commission i couldnt wait to get into the box today.. I interupted the sausage fest we had going on at 5pm, but WHatever!!
Warm up – 3 rds of: burped/fl kicks/mt climbers
2 Power Clean + 1Hang Squat Clean = 75/95/105/110/115/120F
For Time 20 Front Squats = 1:42 @100lbsRxed the weight, but coudnt go unbroken 10/5/5
Back squat with 5 second hold – 65×4/85×3/105×2/125×1/135×1/145F
Loved todays photo by the way!!
A- 3rds burpees / flutter / mountain
B – 2&1’s – 135/165/185/205/215 x 2 (f HCl)
C – 20 FS @ 170# – 1:17
D – HBBS w/ 5 sec bottom hold 5@135/4@165/3@185/2@205/1@235
E – 1k Run – 4:48